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Why you gain weight after starting to exercise?

Updated: Apr 10

This post may contain affiliate links to products I trust. This means if you make a purchase using the links I may receive a small commission at no extra cost to you. Thank you for the support!

It's a new year, a new a decade and I have made a goal to be healthier!!

Is that a goal you have made before?

I certainly have for almost every year since my oldest daughter was born.

So for the last 5 years...

But this year would be different!!

I was going to succeed!!

So I found a meal plan, an exercise program, and committed to seeing results...

Well it's January 14th of this new year and I got to say, it's been a little discouraging having put on an extra 5 pounds instead of losing them...

So why is that? Why is it that instead of instantly losing weight when starting a new healthy routine, do I not see results?

Here you'll find 7 different reasons that could result in weight gain instead of weight loss.

7 Reasons you Could be Gaining Weight

1) Muscles

Now I can almost hear the "what?!?!" How are my muscles causing me to gain weight.

There a few reasons:

  1. Muscles are more dense than fat. As you workout, your muscles are going to seem heavier than the fat.

  2. Muscles tear and retain water and become sore, got to love that sore feeling after a good workout. But this can cause you muscles to hold on to a bit more water to heal them.

  3. Muscles require a lot more fuel at first, once they have become accustomed to working out, they will not need as much.

These all can be just one little reason the scale has moved up after starting a workout routine.

2) Not Enough Time

In today's world, it's all about the instant results: from our food, relationship, business, or our bodies.

Consider this, you didn't gain the weight overnight, so why do you expect to lost all the weight overnight?

Instead, create a sustainable plan that you can execute.

Here's a review of a weight loss system called the Lead Body System helps you to create a new healthier, lifestyle for a healthier you.

Maybe it's time to add in some strength training to really make those muscles pop.


The bottom line, is make a plan to put in more than just a few weeks and make sure to make it fun and rewarding along the way.

3) Ditch the Scale

Alright, this one may not be a reason per-say, but it's important to address.

Base your results off of measurements and pictures taken in progress from beginning, middle and end.

Not sure how to measure or take pics, here's a great article I found to take effective measurements while on your weight loss journey.

4) Eating Too Many Calories

This may seem a bit obvious, but truthfully if you're not tracking your food intake, it's can surprising at how much you're actually eating especially once you start working out.

Don't fall into the trap that once you start exercising that you can eat what ever you want.

If reaching that goal of feeling sexier than ever while in that bikini or on the beach, then it usually is going to take more than just working out.

You're going to need to focus in on what you're eating as well.

My favorite way to track has been MyFitnessPal because it's easy, free, and will give you a good starting point to how many calories you should be eating to get to your goal weight.

5) Not Eating Enough Calories

Now could you really not be eating enough...? YES!

As Cathy Leman, a registered dietitian and creator of NutriFit! says, "...if there is a severe restriction in calories, the body may counteract this reduction by slowing down its metabolism."

You want to increase your metabolism in order to lose weight, so again, make sure you're tracking how much you're eating, especially in protein because your muscles need that protein for fuel.

6) You Build Muscle Faster Than you're Losing Fat

Now that you've given it time and you're still not seeing results, you may have to consider that your genes have roll to play in this game and you build muscle faster than you lose fat.

One answer to this problem could be throwing in more cardio exercises and muscle endurance instead of just strength training.

7) Medical Conditions

Unfortunately, if after a few months of tracking your food and exercising regularly that you still haven't seen results, it may be time to go and talk to your doctor about other reasons you are not losing weight.

A common reason is your thyroid is not performing as it should.

Another reason could be any medications you're on.

And lastly, your age can play a factor into your weight loss journey.


You can succeed!!

Don't allow little setbacks or big setbacks from keeping you from reaching that goal you have set out to reach.

So instead of saying 'can' I'm going to edit the above statement to...

You WILL succeed!!

I believe in you and am wishing you the best.



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